Pumping: 20-minute shortness of breath complex

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Do these exercises regularly and you will stop suffering from climbing stairs.

It doesn't matter how many years you smoke and how far from ideal your figure is. In any case, you can build endurance and develop muscles to move easily - without shortness of breath and premature fatigue.

Our complex consists of simple exercises with your body weight, which will help load the main muscle groups without additional equipment and simulators.

The workout format involves working without rest, so you will pump the work of your heart and lungs for 20 minutes. And since you choose the intensity yourself, taking into account your shape and capabilities, the risk of fainting or feeling nausea is minimal.

If you have problems with the cardiovascular and respiratory systems, significant excess weight or obesity, ask your doctor if you can perform such complexes.

How to do a workout

The workout includes a short stretch of running and is designed to be done outdoors. But if you want to do the complex at home, just replace running with 50 rope jumps.

The complex consists of the following movements:

• 25 air squats;
• 20 push-ups (from a bench or low support);
• 15 jumps to the bench;
• 10 burpees;
• running 100 meters.

Do them in a row without rest, and when you complete the circle, immediately start over. Set a timer for 20 minutes and note how many laps you can complete during this time. The video below shows one.

It is not necessary to squeeze all the strength out of yourself, especially if you are just starting out in sports. Monitor your condition and rest as needed. But not more than it takes to catch your breath, otherwise the training will not be as effective.

You can do this workout once a week, alternating with other complexes or cardio sessions, and note the number of laps and your progress. And if you like it a lot, you can use it instead of your morning run.

How to do exercise

All movements are as simple as possible. But if something causes you difficulties, do not hesitate to change the exercises for yourself, so as not to spend a lot of time on rest.

Air squats

Try to do squats in full range - so that at the bottom of the thighs are below parallel with the floor. At the same time, make sure that the heels do not come off the surface, and the back remains straight. Your arms can be folded over your chest or extended forward for balance.

Support push-ups

If you do not know how to do push-ups from the floor, try doing this exercise from a support - a bench or a low horizontal bar. Immediately follow the correct shape - tighten the abs and buttocks so that the lower back does not bend, and keep your elbows closer to the body.

Jumping to the dais

Choose a stable support 40-50 cm high, jump on it, and back down with steps.

Burpee

You can do full burpees or only half the movement, depending on your level.

In full burpees, lower yourself into push-ups until your chest and hips touch the floor, from this position with a jump, put your legs closer to your arms, straighten up and jump up with a clap over your head.

If you decide to do half a burpee, you do not need to go down into push-ups: get up in the lying position, then immediately put your legs to your hands, straighten up and jump out. This will be much easier, and you can probably do 10 times without stopping and resting.

Running 100 meters

This last interval replaces rest, so don't be looking for a record - run 100 meters at a very calm pace. If you are completely exhausted, you can move to a step for a while, but as soon as you feel better, keep running.